Top 10 Delicious Weight Loss Snacks: Roasted Chickpeas, Almonds, Popcorn, and More!

Studies show that eating the right snacks can help you with weight loss. 

Certain snacks like almonds, fruits, nuts, and seeds can help you reach your weight loss goals. They are not only nutritious but also very filling, thus, snacking on healthy items can help you lose weight without losing your glow. 

Studies also suggest that people who lose weight by maintaining a healthy eating pattern are more likely to get sustained results. Snacking on healthy items also curbs the urge to munch on unhealthy snacks.   

Read on to discover the 10 best weight-loss snacks 

10 best weight loss snacks

The ideal choice of weight loss snacks should be foods high in fiber or protein and low in carbs and calories. These foods keep you fuller for longer and reduce your urges to eat unhealthy processed foods. You should also eat foods that help with metabolism and energy. Higher energy can help you burn more calories and better metabolism can help you process food more easily.

Here are 10 snacks that you should include in your daily diet.

Roasted chickpeas

One of the tastiest and healthiest snacks that you can add to your diet is roasted chickpeas. Chickpeas are high in fiber and protein, both of which can promote weight loss. A study found that people who consumed chickpeas regularly were 53% more likely to fit within a lower body mass index. 

The article Roasted Chickpeas as a Nutritious and Healthy Snack Food reviewed the available evidence on the nutritional value and potential health benefits of roasted chickpeas, as well as their potential role as a weight loss snack.

The review found that roasted chickpeas are a good source of protein, fiber, and several micronutrients, including iron and zinc. They are also low in fat and calories, making them a potentially beneficial snack for individuals trying to lose weight.

 The review suggested that consuming roasted chickpeas as a snack may lead to reduced calorie intake and increased satiety, which could contribute to weight loss.

I have made chickpeas a part of our weekly diet. This has significantly curbed our cravings for unhealthy snacks. On some days, I replace the chickpeas with sprouts. Such snacks are great for growing children as well as adults. – Madhu, 32

Watch now: How to cook roasted chickpeas

Oatmeal with cinnamon

Oats and cinnamon are great for weight loss. Oats are rich in soluble fiber that boosts satiety. Cinnamon further helps promote stable blood sugar levels. Rich in carbohydrates it also boosts your energy levels and helps you work out better. Eat this in the evening 40 minutes before working out.

I have a bowl of oats in the morning for breakfast, but recently I discovered it is a great snack too. Now, I eat different varieties of oats like oat shakes and oatmeal with cinnamon in my evening snacking time. – Gaurav (I.T Engineer, 26 years)

There have been several studies that have explored the potential weight loss benefits of consuming oatmeal with cinnamon. Here are a few examples:

1. A study published in the Journal of the American College of Nutrition found that participants who consumed oatmeal for breakfast reported greater feelings of fullness and lower hunger ratings than those who ate ready-to-eat cereal. This may help with weight management by reducing the urge to snack throughout the day.
2. Another study published in the Journal of Medicinal Food found that cinnamon supplementation in overweight and obese participants led to improvements in body composition, including reductions in body weight, body mass index (BMI), and waist circumference.
3. A systematic review of 10 randomized controlled trials published in the Journal of the Academy of Nutrition and Dietetics found that consuming oatmeal can lead to improvements in weight management, including reductions in body weight, BMI, and waist circumference.

Watch now – How to make oatmeal with cinnamon

Raw Vegetables with a dip

You can switch your chicken wings with a cup of raw vegetables. Carrots, celery, beetroot, tomato, and bell peppers are excellent choices of vegetables. They are not only high in protein but provide you with many essential nutrients. You can make a healthy dip with egg whites. A plate of salad is an excellent choice of food in the first half of the day.

1. A study published in the journal Appetite found that participants who snacked on raw vegetables before a meal consumed fewer calories overall than those who did not have a pre-meal snack. This suggests that raw vegetables can help reduce overall calorie intake, which is an essential factor in weight management.
2. Another study published in the journal Nutrients found that participants who increased their intake of raw vegetables over a 12-week period experienced significant reductions in body weight, BMI, and body fat percentage.
3. A review of 13 studies published in the journal Nutrients concluded that increasing the intake of non-starchy vegetables, including raw vegetables, can help promote weight loss by reducing calorie intake, increasing satiety, and improving insulin sensitivity.

Chew some nuts

Nuts are a very healthy and filling choice of snack. They provide you with good fats and proteins. But make sure to have the unsalted nuts with no added flavors. Dry-roasted or raw nuts are best for weight loss. Also, it is important to have it in moderation. High consumption of nuts can result in weight gain.

1. A study published in the American Journal of Clinical Nutrition found that participants who consumed nuts as a snack experienced increased feelings of fullness and reduced overall calorie intake compared to those who did not have a snack.
2. Another study published in the European Journal of Nutrition found that incorporating nuts into a weight loss diet led to greater reductions in body weight, waist circumference, and body fat percentage compared to a nut-free diet.
3. A review of 31 studies published in the journal Nutrients concluded that consuming nuts can lead to improvements in weight management by increasing satiety, reducing overall calorie intake, and improving insulin sensitivity.

Nuts are high in protein, healthy fats, and fiber, which can help keep you feeling full and satisfied

Pack some roasted pumpkin seeds

A very healthy, tasty, and easy snacking option is roasted pumpkin seeds. Pumpkin seeds are packed with plant-based protein. They are loaded with vitamins, minerals, and antioxidants, making them nutrient-dense. You can roast the pumpkin seeds at home and eat them with some extra virgin olive oil and pink salt.

1. A study published in the journal Nutrients found that participants who consumed a pumpkin seed supplement over a 12-week period experienced reductions in body weight, BMI, and waist circumference.
2. Another study published in the Journal of Medicinal Food found that pumpkin seed oil supplementation led to improvements in insulin sensitivity and reduced inflammation in obese postmenopausal women.
3. A review of 18 studies published in the Journal of the Science of Food and Agriculture concluded that pumpkin seeds are a rich source of bioactive compounds, including protein, healthy fats, and antioxidants, that may have potential health benefits.

Eat Strawberries Dipped in Yogurt

Strawberries are a great snack for weight loss. They’re low in calories, high in fiber, and extremely nutritious. Yoghurt is a filling, protein-rich food. Studies have shown that consuming yogurt is associated with lower body fat and less weight gain. Simply dip raw strawberries in yogurt and eat it raw.

1. A study published in the journal Nutrition Research found that participants who consumed strawberries as a snack experienced increased feelings of fullness and reduced overall calorie intake compared to those who did not have a snack.
2. Another study published in the journal Appetite found that participants who consumed yogurt as a snack experienced reduced hunger and increased feelings of fullness compared to those who had a high-fat, high-calorie snack.
3. A review of 29 studies published in the American Journal of Clinical Nutrition concluded that the consumption of dairy products, including yogurt, may have beneficial effects on body weight and body composition.

Almonds

Rich in fiber, protein, and healthy fats, almonds are an excellent choice of snack. They help improve your heart health, metabolism, and lipid profile. Improved metabolism results in fat burning in the belly area. However, almonds are high in fats, so make sure that you have them in moderation. Also, always peel your almonds before consumption.

five studies on almonds as a weight loss snack:

1. A study published in the European Journal of Clinical Nutrition found that participants who consumed almonds as a snack experienced greater reductions in body weight and body mass index (BMI) compared to those who consumed a high-carbohydrate snack.
2. Another study published in the Journal of the American Heart Association found that participants who consumed almonds as a snack experienced increased feelings of fullness and reduced overall calorie intake compared to those who did not have a snack.
3. A review of 29 studies published in the journal Obesity Reviews concluded that consumption of almonds can lead to improvements in body weight, body fat percentage, and other markers of cardiovascular health.
4. A study published in the journal Nutrients found that participants who consumed almonds as a snack experienced reduced hunger and increased feelings of fullness compared to those who consumed a low-fat, high-carbohydrate snack.
5. Another study published in the journal Nutrition Research found that incorporating almonds into a weight loss diet led to greater reductions in body weight, waist circumference, and body fat percentage compared to a nut-free diet.

Popcorn and Makhanas

Popcorn is a great snack for weight loss. It is low in calories and high in fiber. This helps you feel fuller for longer. Makhanas make an excellent choice for midday snacks. They too are high in fiber and protein which increases satiating and promotes weight loss. In addition to weight loss, Makhanas has several health benefits. This includes managing diabetes, improving heart health, preventing skin damage, fighting insomnia, managing blood pressure, and providing a boost of energy.

Studies that suggest lotus seeds may have potential benefits for weight management:

1. A study published in the International Journal of Biological Macromolecules found that lotus seeds contain bioactive compounds that may have anti-obesity effects by regulating lipid metabolism and reducing inflammation.
2. Another study published in the Journal of Functional Foods found that lotus seed powder may have the potential as a functional food ingredient for managing blood glucose levels, which can be an important factor in weight management.
3. A review of 40 studies published in the Journal of Food and Drug Analysis concluded that lotus seeds are a rich source of bioactive compounds, including antioxidants, and may have potential health benefits.
4. A study published in the Journal of Ethnopharmacology found that lotus seed extracts may have anti-obesity effects by reducing body weight, body fat, and inflammation in animal models.
5. A study published in the Journal of Agricultural and Food Chemistry found that lotus seeds contain oligomeric proanthocyanidins (OPCs), which are antioxidant compounds that may have potential health benefits, including potential benefits for weight management.

Research: Dietary Patterns in Weight Loss MaintenanceThe study “Dietary Patterns in Weight Loss Maintenance: Results from the MedWeight Study” aimed to investigate the dietary patterns of individuals who successfully maintained weight loss. The study was conducted in Greece and included 222 participants who had lost at least 5% of their body weight in the previous year and maintained the weight loss for at least 6 months.

The participants completed a food frequency questionnaire, and their dietary patterns were identified through principal component analysis. Four dietary patterns were identified: the “Olive oil and vegetables” pattern, the “Sweets and fast food” pattern, the “Alcohol and snacks” pattern, and the “Mediterranean-like” pattern.

The results showed that the participants who followed the “Olive oil and vegetables” and “Mediterranean-like” dietary patterns had a lower risk of weight regain, while those who followed the “Sweets and fast food” and “Alcohol and snacks” patterns had a higher risk of weight regain.

Furthermore, the study found that participants who adhered to the Mediterranean diet, which is characterized by high consumption of fruits, vegetables, whole grains, legumes, and olive oil, had better weight loss maintenance outcomes.

In conclusion, the study suggests that dietary patterns play an important role in weight loss maintenance, and that adherence to a Mediterranean-like diet may be beneficial for maintaining weight loss.

Conclusion

Snacks make an important part of your diet. In fact, your choice of snacks can either make you gain weight or help you lose weight. Try including the healthy snacks mentioned above and limit your intake of processed foods that are high in salt and sugar. In addition to these items, you can also add sprouts, peanuts, and Bengal grams. Drinking a glass of carrot and beetroot juice during your snack time can also bring significant changes in your weight.